Learn How to Meditate

Learn How to Meditate | Beginner’s Meditation Class

Meditation for Beginners

Learn How to Meditate

Free Online Beginner Meditation Class – Course #100 

Interested in Meditation?  Want to learn how to meditate?  Don’t know where to begin?  Then this class is for you…

Lately I have been getting many requests from those who are new to meditation, on how to learn this wonderful spiritual science and how to establish a personal, daily meditation practice.  Perhaps this is because the widespread benefits of meditation are now well recognized by the establishment, or perhaps it is because humanity is in the midst of rising to a new level of Conscious Living.  In either case, this Beginner Meditation Class will provide those new to meditation all the guidance they need in order to learn this great art. 

This class is part of the Free Online Yoga & Meditation Classes that are offered here on Mastery of Meditation.  To learn how these Yoga & Meditation classes are structured, you can watch the video on the Free Online Yoga & Meditation Classes page or read the Free Online Yoga & Meditation Classes FAQ.

Learn How to Meditate

In brief, this page has links (which are in green) to all the instructional meditation videos and how to meditate articles you will need to complete this course and learn meditation.  You may start the class anytime you wish and to register, just leave a comment in the comments section below.  You do not require anything more from me in order to join and participate in the class.  If you are inspired, just start.

Learn How to Meditate | Beginner Meditation Class Overview:

This Beginner Meditation Class is, as title implies, designed to help you learn how to mediate.  The absolute key to learning meditation is doing it and that is the core focus of this class.  Although the course does incorporate several important instructional articles to help you deepen your understanding of meditation, the key focus of the course is to guide you step by step on how to actually meditate.

In addition to the instructional articles mentioned above, this Learn How to Meditate Class also uses free meditation instructional videos, from the Free Online Guided Meditation Videos, and free yoga breathing exercise videos, from the Free Online Yoga Breathing Exercises Videos.  The links to the specific videos used by this class are in the syllabus below.

This class will teach 2 very powerful meditation techniques, both of which have shown to be of immense value and benefit to the practitioners.  The first, Breath Meditation (or Zazen), is the heart of Zen Buddhism and many Eastern meditation systems and the other, Mantra Meditation, is the core of Hindu as well as some other meditation systems.

This course is designed for 2 weeks, but, of course, the objective is to to help you establish a lifelong meditation practice.  In this post I will provide the program objectives, details, syllabus and participation guidelines.  Please read through everything carefully so you will be able to get maximum benefit from the program.

If you have any questions regarding the Learn How to Meditate | Beginner Meditation Class, please feel free to email me at anmol@anmolmehta.com

Learn How to Meditate | Beginner Meditation Class Objectives:


  1. Learn how to meditate.
  2. Reduce stress while creating inner peace and tranquility.
  3. Help the body heal and cure itself.
  4. Develop clarity of thought and improved brain function.
  5. Discover spontaneous joy and inner happiness.
  6. Develop intuition and unleash your gifts and talents.
  7. Align yourself with your Higher Self, find your true purpose and uncover your True Nature.
  8. Develop the Witnessing Consciousness and Moment to Moment Awareness.

Learn How to Meditate | Beginner Meditation Class Details:


Class Structure:

Each day’s session consists of 2 sections: Simple Yoga Breathing exercises (pranayama) and Meditation Practice.  The total time for this class is approximately 20 minutes / day.

Required Reading:


Suggested Reading:


Course Materials (Free Meditation Videos, Free Yoga Breathing Videos, etc.):


Learn How to Meditate | Beginner Meditation Class Syllabus:


The following describes the 2 sections comprising the 20 minute daily breathing and meditation session for this class.

Each breathing exercise and meditation technique below is a link to the article with all the details you need.

Each day do the following…

Section 1: Yoga Breathing Exercises Section

Total time 1-5 Minutes.

  • Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama): Anuloma Viloma pranayama (or Alternate Nostril Breathing) is excellent for preparing your mind for meditation.  It will calm the thought waves, relax your entire system and make it easier for your to meditate.  Start with 1-2 minutes and work up to 5 minutes.  The link above includes a free video on how to practice and master this important breathing exercise.

Section 2: Meditation Section: 

Total time 5-15 minutes.  Learn and practice Zazen (Zen Meditation Technique) for week 1 and learn and practice So Hum Mantra Meditation for week 2.   Going forward choose the one you like more and allow it to take you deeper.

  • Zen Meditation Technique (Zazen): Zazen, or breath meditation technique is perhaps the most popular of all meditation techniques.  It is an excellent method with which to learn meditation.  The title link is to the article which includes a step-by-step guided meditation video on how to practice Zazen.  This meditation is suitable for both beginners and advanced practitioners alike.  Start with 5 minutes and build up to 15 minutes.  Do this for week 1.
  • So Hum Mantra Meditation Technique:  One of the best mantra meditation techniques.  Has a profound affect on many different layers of your being.  Simple to learn and practice, yet bestows a wide range of key benefits.  Start with 5 minutes and build up to 15 minutes.  Do this for week 2.

Learn How to Meditate | Beginner Meditation Class Guidelines:

Following are the guidelines which I suggest to follow…

  • Please post all comments, questions and feedback in the comments section of this post.  This way all will benefit from the discussion.  Feel free to ask questions or discuss issues, as that is one of the main reasons for this particular class format.  Of course, you are free to email me as well if you would like the discussion to not be public.
  • I wish you all a wonderful learning and transforming experience.  Learning Meditation is without a doubt the single greatest factor in helping you discover your True Self and live your life at your Highest Potential.

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358 replies
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  1. Anmol Mehta
    Anmol Mehta says:

    Hi Jennifer,

    Clicking the link should take you to the class syllabus which has the details of the techniques etc you need for the class.

    Hope it works out, if not let me know.


  2. Anmol Mehta
    Anmol Mehta says:

    Hi Jasmine,

    Sorry to hear of your difficulty. If it is a muscle tear the doctor’s should be able to determine/see that via certain tests. Have they suggested getting such tests to look at that region?

    If it is a muscle tear you need to rest it and only stretch the region very gently, if at all. I can suggest you try the following pranayama though, it is good for promoting healing, optimizing health and weight loss.

    Kapalbhati Pranayama for Health and Healing

    All Good Wishes,

  3. jasmine
    jasmine says:

    My name is jasmine i’m very much interested in the free online classes.At the moment I’m havin sprain or strain on the pelvic at my left leg side..it hurts so much n heat inflammation..sometimes it disappear but most of the time it hurts.I went to doctors and they have different answers.The latest doctor said it is muscle torn near the pelvic line.
    It got worst since i delivered,maybe it is because of my weight too. i have gain 20 kilo more.

    So if you can please tell me what shld. i start to practice to make it better.thankz

  4. Chris H
    Chris H says:

    Hi Anmol

    I’ve done meditation a couple of times before. For 20 minutes just lying down observing the thoughts and observing the observer.

    There’s so much, does it matter what order you do what in?

    I have anxiety sometimes when wanting to go and speak to a girl I’m attracted to. Could meditation help with this?

    Like I’ve heard opening your chakras and stuff helps you “feel at home in the world”, realise “abundance”, help with self-expression and wisdom, is this true?

    I’m not sure where to start with these classes either there’s loads, can you recommend one for suited for me?

  5. Sandeep
    Sandeep says:

    Hi Anmol,

    Could you give me links from your site of how to reduce belly fat and have a flat belly using Yoga?

    Thank you

  6. Balaji
    Balaji says:

    Hi anmolji,
    I’m 39 years and I’ve been doing yoga for the past 10 years. But still I’m not able to quieten my mind when I try to sit for meditation. All kinds of negative thoughts crops up in my mind. Hope by going through this meditation course, I’ll benefit. Thank you.

  7. Jennifer
    Jennifer says:

    Now that I’ve posted a comment, I don’t know how to start your first course… I try clicking on the link and it just brings me to the description – help! I would just like to look at it and know how to open it today, as I most likely won’t do the 45 min today. Thanks!

  8. AJ
    AJ says:

    Hey Anmol, I’ve tried to begin with the zazen meditation + core abdominal yoga, but after the first few days, i began to do it every two days, then every 3, then once a week and then i stopped. I didn’t have the willpower to get up in the morning, and i couldn’t follow through with my spiritual practise. Usually I start with a bang and then fade as i go along, and this happens with nearly everything i’ve attempted to do. Do you have any advice, for my spiritual practise, as well as any other goals i’m trying to achieve? Thanks, AJ.


Trackbacks & Pingbacks

  1. […] If you are new to meditation and would like, you are welcome to sign up for the Free Online Classes offered here on Mastery of Meditation & Yoga as well.  Here is the link to the beginner’s meditation class, Learn to Meditate | Beginner’s Meditation Class. […]

  2. Your Health Guide · Carnival of Inspiration and Motivation: Fourteenth edition says:

    […] Anmol Mehta presents Learn How to Meditate Beginner’s Meditation Class posted at Mastery of Meditation, Enlightenment & Kundalini Yoga, saying, “Learn how to meditate from this popular online class, offered for free on the Mastery of Meditation website.” […]

  3. pinkblocks - personal power and self help » Blog Carnival on Personal Power June 21, 2008 says:

    […] Interested in Meditation? Want to learn how to meditate? Don’t know where to begin? Then this class is for you…Anmol Mehta presents Learn How to Meditate | Beginner’s Meditation Class posted at Mastery of Meditation, Enlightenment and Kundalini Yoga. […]

  4. […] Beginner’s Meditation Class | Learn How to Meditate […]

  5. […] Anmol Mehta presents Learn How to Meditate | Beginner’s Meditation Class, saying, “Learn how to meditate from this popular online class, offered for free on the Mastery of Meditation website.” […]

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